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06.12.17

12
Jun

06.12.17

Warm Up:
2 sets of:
1:00 jump rope
10 x reverse lunges with single arm KB hold in front rack
:30 jumping jacks + :30 mtn. climbers
10 x seated DB strict press
then…
15 Glute Bridges
20 Banded Pull-Aparts Horizontal
25 Banded Push Downs- light band tied to rig. Use both hands on band and pull down. Keep elbows tight to body. Use lats and triceps on the pull down.
20 Banded Pull-Aparts Overhead
15 Glute Bridges

Skill: Handstands (10:00)
complete one round of the following:
A. 3/4 handstand freestanding kick ups x 20 reps
B. wall facing handstand thigh taps x 20 reps
C. 3 tries of freestanding handstand hold for max seconds

Skill: Back squats (18:00)
Every 2:00
6 reps @60%
4 reps @65%
2 reps @70%
6 reps @65%
4 reps @70%
2 reps @75%
6 reps @70%
4 reps @75%
2 reps @80%

Odd-object practice
4 x 100m sandbag bear hug carry – AHAP

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